Pulling your weight…and then some

Thursday 110519

Weighted pull-ups 2-2-2-2-2-2-2 reps

Post loads and body weight to comments.

* * * * *

Level 2 WOD:

Snatch grip DL 3/1
12 min AMRAP
15 burpees
5 MU


Sir Charles, part 2
5 videos on nutrition & health you must watch
States look to ban efforts to reveal farm abuses
Healthy recipes: A quick un-reality check
The ‘myth’ of persistence hunting
Overhead wrist dysfunction

Will and Sara prove that the Black Box is a great place to take a picture with your friend. Send me YOUR pics (whether action or smiles) for inclusion on the blog: allison AT crossfitnyc DOT com.


  • How to scale today’s workout:

    If you can do 2 pull-ups in a row, do the above workout. Even if you can only add 5 pounds it will be good for you.

    If you cannot do any pull-ups, do 5 rounds of 5 assisted pull ups using as little resistance as possible, and/or work slow/controlled negatives (if you have the ability to do so). Get feedback from your coach if unsure as to how to proceed, but definitely do this workout!

  • sam.gaberal

    Weighted pull ups


    Snatch practice x10 at 65lbs x10 at 70lbs x5 at 95lbs

    Had a lot of fun today in the morning. Discovering that its takes a lot to warm up to snatches, Jeff told me that once, but I ignored it, I feel very stupid now..

  • Jeff the masochist spotted me as I worked on 7 sets of 2 dead-hangs without bands. Thanks again for the help Jeff!

    Cashout was Tabata Overhead Squats (45-lb bar). I scored 8, with four rounds of 10 and the rest were 8. Fun stuff…

    • sam.gaberal

      Reis with your dedication, perseverance and optimism, I see you getting dead hangs really soon, just a matter of time, and man all we got is time so no biggie.

      Sent you a email about that video I was talking about, hope you like it, its just so dam funny.

  • Thanks for the birthday wishes CFNation, now if you’ll just post my interview already… 🙂

  • Hey guys and gals–just got this info via email:

    My name is James Moran and I work with Rob Orlando at Hybrid Athletics in Stamford, CT. We hold several local competitions throughout the year, but we’ve decided to do something a little different. On July 9th we will be hosting a Crossfit Total competition. It’s as simple as it sounds. The competition will be doing the Crossfit Total: 1 rep maxes of Back Squat, Strict Press and Deadlift. Competitors will be given 3 lifts in each of the movements to hit their max. (warmup areas will be available)

    We will give out prizes to two different kinds of winners for both men and women. One prize will be for the highest Crossfit Total for each. The other will be for the highest total as a percentage of body weight. This makes the competition open to ANYONE.

    Registration is available right through our website, http://www.hybridathletics.net.

    I wanted to spread the word to all of you in case you had members (or you yourself) wanted to participate in what is sure to be an epic event. We are capping registration at 100 and already have 20 people signed up since we opened registration yesterday.

    Hope to see some of you, or your members, representing your gym on July 9th!

    • MC

      Let’s do this!

    • Emerson

      I’m definitely interested in this. I’ll probably sign up later this week.

  • Jenny A

    2 rep weighted pullups

    2.5 – 5 – 7.5 – 10 – 12.5(PR) – 15(f) – 13.5(f)

  • Sam G

    Willing to go, I can drive and fit three people.

  • Avery

    After o-lifting…

    At the end these were not strict, but I suppose that doesn’t matter. Weight vest to bar on most reps. BW: 140?

    0-10-20-30-35-40-45F (on first rep not quite high enough so stopped there, need weight vest with higher weight capacity)

    Then 4 sets of 3 strict dead hangs.

  • Hari


  • Emily


    we need a pic with the both of us wearing the exact same thing. that way, people will REALLY be confused.

  • Matt M

    54,64,74,84,89,95 (PR),95

  • keller

    did football then found my 2rm strict weighted pull up – 2 pood kb

    tried to kip 95# but i just got my nose to the bar

  • Mike Mishik


    10 rounds:
    15 deads
    15 push ups

    4-4-4-4 Deads 275-295-315-325

  • Steph

    *scaled – no weight

    2 strict dead hangs /1 dead hang/ 3 kips/ 2 kips/ 2 kips/1 kip/1 kip